A) 3 sets
16 alternating dumbbell bench press
20 banded chest fly
rest 2 mins

B) 3 sets
16 alternating kettlebell gorilla row
20 banded pull apart

C) 3 sets
20 bodyweight russian twists
10/10 kettlebell teapots

D) 2-3 sets
20 alternating zottman curls

3 min On, 1 min REST, 15 rounds

A) 2 min ROW + Dubai vatsat @ 12-16 kg Kb

B) 2 min BIKE ERG + C&J @ 50-60 kg

C) 2 min SKI + box jump/ viivajuoksu / lunges

Partner Workout (You GO, I GO)
4 rounds for time
50 cal row
50 alt. Dumbell snatch @22,5/15kg
50 Double under
50 Single arm DB push press

Timecap : 35 mins

A: Broad jumps 8x3
B: Hang Power clean 6x2+1x1
C: WPU 3x7
D: Hamstring curls 3set
E: SA lat Pull downs 2set
F: Seated rows 2set
G: DB biceps curls 2set
H: Technogym arm curls 1xMax
I: Back extensions 1xMax

Week 3/18: 5/3/1
Shoulder press
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

Week 3/18: 5/3/1
Deadlifts
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

For time

• 400/500-meter row

Rest 3 minutes between efforts.

Post times to the comments.

7-5-3-5-7

BACK SQUAT

4x5
@70%
- rest as needed

BENCH PRESS

4x3
After each set: 4 strict c2b
-rest as needed

• käytä kumpparia chest to bareis apuna jossei muuten rinta osu tankoon
• hallittuja leukoja